Soybean vs. Oat — In-Depth Nutrition Comparison
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What are the differences between Soybean and Oat?
- Soybean is higher in Vitamin B2, and Vitamin B6, however, Oat is richer in Manganese, Vitamin B1, Phosphorus, Zinc, Copper, Vitamin B5, Magnesium, and Fiber.
- Oat's daily need coverage for Manganese is 178% more.
- Oat contains 2 times less Vitamin B2 than Soybean. Soybean contains 0.285mg of Vitamin B2, while Oat contains 0.139mg.
We used Soybeans, mature cooked, boiled, without salt and Oats types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +88.9% |
| Contains more PotassiumPotassium | +20% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +105.8% |
| Contains more CopperCopper | +53.8% |
| Contains more ZincZinc | +245.2% |
| Contains more PhosphorusPhosphorus | +113.5% |
| Contains more ManganeseManganese | +496.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +105% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +392.3% |
| Contains more Vitamin B3Vitamin B3 | +140.9% |
| Contains more Vitamin B5Vitamin B5 | +653.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +30% |
| Contains more WaterWater | +660.9% |
| Contains more CarbsCarbs | +692.7% |
~equal in
Protein
~16.89g
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +99.8% |
~equal in
Saturated Fat
~1.217g
~equal in
Monounsaturated Fat
~2.178g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 389kcal |
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| Protein | 18.21g | 16.89g |
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| Fats | 8.97g | 6.9g |
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| Vitamin C | 1.7mg | 0mg |
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| Net carbs | 2.36g | 55.67g |
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| Carbs | 8.36g | 66.27g |
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| Magnesium | 86mg | 177mg |
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| Calcium | 102mg | 54mg |
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| Potassium | 515mg | 429mg |
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| Iron | 5.14mg | 4.72mg |
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| Sugar | 3g |
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| Fiber | 6g | 10.6g |
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| Copper | 0.407mg | 0.626mg |
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| Zinc | 1.15mg | 3.97mg |
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| Phosphorus | 245mg | 523mg |
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| Sodium | 1mg | 2mg |
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| Vitamin A | 9IU | 0IU |
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| Vitamin E | 0.35mg |
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| Manganese | 0.824mg | 4.916mg |
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| Selenium | 7.3µg |
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| Vitamin B1 | 0.155mg | 0.763mg |
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| Vitamin B2 | 0.285mg | 0.139mg |
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| Vitamin B3 | 0.399mg | 0.961mg |
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| Vitamin B5 | 0.179mg | 1.349mg |
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| Vitamin B6 | 0.234mg | 0.119mg |
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| Vitamin K | 19.2µg |
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| Folate | 54µg | 56µg |
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| Choline | 47.5mg |
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| Saturated Fat | 1.297g | 1.217g |
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| Monounsaturated Fat | 1.981g | 2.178g |
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| Polyunsaturated fat | 5.064g | 2.535g |
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| Tryptophan | 0.242mg | 0.234mg |
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| Threonine | 0.723mg | 0.575mg |
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| Isoleucine | 0.807mg | 0.694mg |
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| Leucine | 1.355mg | 1.284mg |
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| Lysine | 1.108mg | 0.701mg |
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| Methionine | 0.224mg | 0.312mg |
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| Phenylalanine | 0.869mg | 0.895mg |
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| Valine | 0.831mg | 0.937mg |
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| Histidine | 0.449mg | 0.405mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
30%
Minerals Daily Need Coverage Score
75%
154%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Oat is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.